Thursday 10/12/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

quick foam roll lats/quads/hip flexors/glutes

Flow Warmup 3 times thru:

up/dog to childs pose + single arm lift

thread the needle ea

low cossack squat ea

sumo reach to the sky touch floor x3

lunge to hamstrings 3 walk to other side

lunge to hamstring x3

Metcon (AMRAP – Rounds and Reps)

40min AMRAP:

20 Bike Calories/Row Calories

10ea single arm ring row with twist

100ftea heavy suitcase carry

1:00 Straight Arm Plank Hold

20 Row Calories/Bike Calories

rest 1 min between rounds
Stimulus:

Today is all about keeping a low heart rate – you should be able to have a conversation the whole time.